Light Therapy for Depression

Our bodies are designed to take advantage of the natural environment to help regulate some of our internal processes. One example is the light-dark cycle. Our sleep-wake cycle is meant to be tied to the light-dark cycle.

Certain hormones are also released according to the light-dark cycle. Melatonin is one such hormone. During day light less melatonin is released. During darkness, more melatonin is released. It helps you sleep, and also affects your alertness and ability to concentrate.

All of this is important because many people do not get enough exposure to natural light. People work indoors and, especially during winter months, spend little time outdoors in the daylight. This is particularly a problem at the northern latitudes. There is actually a form of depression, known as Seasonal Affective Disorder (SAD) which is depression that occurs during the winter months and is suspected to be caused by a lack of sunlight.

So the bottom line is that exposure to sunlight can improve depression, make you more alert, and help you concentrate. Also you want to avoid exposure to sunlight for an hour or two before bed, so the melatonin can be released that will help you sleep.

So how can you get more exposure to sunlight?

If you work in an office, try to put your desk by a window. That way you can get sunlight while you work.

Keep your curtains and window blinds open during the day.

Try to get some sunlight early in the morning. Go for a walk (even a short one) or run your outdoor errands first thing in the morning.

If it's dark when you get up to go to work, try to get some sunlight on your lunch break. Even a short time outdoors will help.

Don't wear sunglasses unless you really need them, and if you need them, don't wear extremely dark ones. You need to be able to see the light.

Consider replacing your household fluorescent lights with high-intensity full-spectrum tubes to simulate daylight. Make sure you turns these off a few hours before bedtime, however, so you'll be able to sleep.